The #1 Full Body Routine to Build Muscle and Lose Fat (2025)
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Date: 2025-01-11
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Comments and reviews: 20
wk-kln
Workout A:
1. Incline Dumbbell Press Targets the upper chest for 3 sets of 812 reps. Adjust the bench angle for optimal alignment with chest fibers.
2. Barbell Squats Builds quads, glutes, adductors, and lower back for 3 sets of 68 reps. Adjust stance or use heel elevation as needed.
3. Chest-Supported Dumbbell Rows Hits mid/upper back for 3 sets of 812 reps. Focus on form to avoid bicep dominance.
4. Leg Curls (Seated or Lying) Focus on hamstrings with 3 sets of 1015 reps, emphasizing a stretch position for better growth.
5. Bicep Curls & Overhead Triceps Extensions Superset these for 3 sets to round out arm development.
Workout B:
1. Barbell Bench Press Targets mid/lower chest for 3 sets of 46 reps.
2. Romanian Deadlifts Focuses on hamstrings (hip extension) for 3 sets of 68 reps.
3. Lat Pulldowns Works upper back muscles for 3 sets of 812 reps.
4. Walking Lunges Targets glutes and quads for 3 sets of 610 reps per leg.
5. Side Lateral Raises & Reverse Crunches Superset to target delts and abs.
Workout C:
1. Dumbbell Shoulder Press Hits the front delts for 3 sets of 812 reps.
2. Dumbbell Rows Targets lats for 3 sets of 812 reps.
3. Hip Thrusts Focuses on glutes for 3 sets of 1015 reps. Dumbbell step-ups can be substituted.
4. Leg Extensions Emphasizes the quads for 3 sets of 1015 reps.
5. Seated Cable Flies & Calf Raises Finish with chest and calves. Use stretch-focused techniques for growth.
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Workout A:
1. Incline Dumbbell Press Targets the upper chest for 3 sets of 812 reps. Adjust the bench angle for optimal alignment with chest fibers.
2. Barbell Squats Builds quads, glutes, adductors, and lower back for 3 sets of 68 reps. Adjust stance or use heel elevation as needed.
3. Chest-Supported Dumbbell Rows Hits mid/upper back for 3 sets of 812 reps. Focus on form to avoid bicep dominance.
4. Leg Curls (Seated or Lying) Focus on hamstrings with 3 sets of 1015 reps, emphasizing a stretch position for better growth.
5. Bicep Curls & Overhead Triceps Extensions Superset these for 3 sets to round out arm development.
Workout B:
1. Barbell Bench Press Targets mid/lower chest for 3 sets of 46 reps.
2. Romanian Deadlifts Focuses on hamstrings (hip extension) for 3 sets of 68 reps.
3. Lat Pulldowns Works upper back muscles for 3 sets of 812 reps.
4. Walking Lunges Targets glutes and quads for 3 sets of 610 reps per leg.
5. Side Lateral Raises & Reverse Crunches Superset to target delts and abs.
Workout C:
1. Dumbbell Shoulder Press Hits the front delts for 3 sets of 812 reps.
2. Dumbbell Rows Targets lats for 3 sets of 812 reps.
3. Hip Thrusts Focuses on glutes for 3 sets of 1015 reps. Dumbbell step-ups can be substituted.
4. Leg Extensions Emphasizes the quads for 3 sets of 1015 reps.
5. Seated Cable Flies & Calf Raises Finish with chest and calves. Use stretch-focused techniques for growth.
reply
adiksaff
WORKOUT A
===
0: 45 - Incline dumbbell press
light 8-10, medium 3-5, heavy 1-2 reps
angle test! Beware loading your shoulders
arrow back form
2: 13 - Barbell squats
light 8-10, medium 3-5, heavy 1-2 reps
glutes, quads, adductor, lower back
if you struggle to squat deep (because long femur and low ankle mobility, you can elevate your heels
3: 34 - Dumbbell chest supported row
4: 56 - Explanation
5: 50 - Seated Leg Curls
6: 22 - Explanation
7: 17 - 2 options for finishing Workout A
1 - Lying Incline Dumbbell Curls -> Dumbbell Overhead Extensions
2 - Behind the Body Cable Curls -> Overhead Rope Extensions
WORKOUT B
===
8: 20 - Barbell bench press
9: 07 - Romainian deadlifts
10: 15 - Lat pulldowns
10: 49 - Walking lunges
11: 16 - Behind-the-body cable lateral raises -> Reverse crunches
WORKOUT C
===
12: 57 - Seated dumbbell shoulder press
13: 31 - Dumbbell Row
14: 21 - Hip thrust or 15: 10 - Dumbbell step ups
15: 21 - Leg extensions
15: 55 - Chest flyes or 16: 11 - Pec Deck
16: 27 - Calf raises -> Reverse cable flyes
===
FULL PLAN - 17: 36
reply
WORKOUT A
===
0: 45 - Incline dumbbell press
light 8-10, medium 3-5, heavy 1-2 reps
angle test! Beware loading your shoulders
arrow back form
2: 13 - Barbell squats
light 8-10, medium 3-5, heavy 1-2 reps
glutes, quads, adductor, lower back
if you struggle to squat deep (because long femur and low ankle mobility, you can elevate your heels
3: 34 - Dumbbell chest supported row
4: 56 - Explanation
5: 50 - Seated Leg Curls
6: 22 - Explanation
7: 17 - 2 options for finishing Workout A
1 - Lying Incline Dumbbell Curls -> Dumbbell Overhead Extensions
2 - Behind the Body Cable Curls -> Overhead Rope Extensions
WORKOUT B
===
8: 20 - Barbell bench press
9: 07 - Romainian deadlifts
10: 15 - Lat pulldowns
10: 49 - Walking lunges
11: 16 - Behind-the-body cable lateral raises -> Reverse crunches
WORKOUT C
===
12: 57 - Seated dumbbell shoulder press
13: 31 - Dumbbell Row
14: 21 - Hip thrust or 15: 10 - Dumbbell step ups
15: 21 - Leg extensions
15: 55 - Chest flyes or 16: 11 - Pec Deck
16: 27 - Calf raises -> Reverse cable flyes
===
FULL PLAN - 17: 36
reply
WiliantoMulti
Each person respond differetly to each exercise. Just do what feels naturally good for and to u. The rules are simple, only do 1 exercise per each muscle part. Split them twice a week, one for compound, another for isolation, 3 sets per exercise. 6 to 12 reps per exercise. 1 minute rest per exercise for isolation, 2 minutes for compound. 2 days rest each muscle part. And yes, jerking off once or twice daily wont make u lose ur muscles. Get enough sleep 7 - 9 hours. Do dynamic stretch before workout and static stretch after workout. Do warm up before workout by moving ur whole body and let all the blood in ur body flow (u will great. Do at least 5k steps daily including weekends. Do zone 2 run twice a week for 2 miles. Do swim for 1 hour twice a week. Go to the spa at the end of the week (sunday) to let those muscles rejuvented, relaxed and pampered them (great for ur mind and mental as well overall. For nutritions: depending what stage ure in, either bulking or cutting. (I dont wanna continue because im typing too long here because of all the detail so go do ur own research and study.
Ps: good luck!
reply
Each person respond differetly to each exercise. Just do what feels naturally good for and to u. The rules are simple, only do 1 exercise per each muscle part. Split them twice a week, one for compound, another for isolation, 3 sets per exercise. 6 to 12 reps per exercise. 1 minute rest per exercise for isolation, 2 minutes for compound. 2 days rest each muscle part. And yes, jerking off once or twice daily wont make u lose ur muscles. Get enough sleep 7 - 9 hours. Do dynamic stretch before workout and static stretch after workout. Do warm up before workout by moving ur whole body and let all the blood in ur body flow (u will great. Do at least 5k steps daily including weekends. Do zone 2 run twice a week for 2 miles. Do swim for 1 hour twice a week. Go to the spa at the end of the week (sunday) to let those muscles rejuvented, relaxed and pampered them (great for ur mind and mental as well overall. For nutritions: depending what stage ure in, either bulking or cutting. (I dont wanna continue because im typing too long here because of all the detail so go do ur own research and study.
Ps: good luck!
reply
neildobbs7278
Great video and applied science. In the debate around seated vs lying leg curls i have to go the opposite way however. I experimented with both on and off over time, and only last year I found the best lying leg curl hack. We know the glutes and hams love to work together, and the best isolation ive found comes from still having optimal assistance from the glutes. In the contraction phase, engage the glutes by trying to lift them off the pad. It requires holding onto the machine more with hands. The glutes will engage and your leg angle at peak contraction may look more like just beyond 90degrees, but god damn all that load will be felt in the hammys. Just my 2 cents
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Great video and applied science. In the debate around seated vs lying leg curls i have to go the opposite way however. I experimented with both on and off over time, and only last year I found the best lying leg curl hack. We know the glutes and hams love to work together, and the best isolation ive found comes from still having optimal assistance from the glutes. In the contraction phase, engage the glutes by trying to lift them off the pad. It requires holding onto the machine more with hands. The glutes will engage and your leg angle at peak contraction may look more like just beyond 90degrees, but god damn all that load will be felt in the hammys. Just my 2 cents
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Skaremoney
I would recommend doing squats first in workout A and then doing the incline bench press and chest supported row as a superset together. Since the squat initiates such a high CNS stimulus, youll likely be too gassed out to do it to your highest degree in terms of strength since leg movements tend to be more taxing towards the whole body. With that being said, one can experiment with how they want to do their exercises in terms of the order. Research shows that order of exercise also matters so i guess its all personal choices at the end of the day. The bench and row superset is godly and will get you the craziest pump and save you time in the gym. Otherwise great video!
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I would recommend doing squats first in workout A and then doing the incline bench press and chest supported row as a superset together. Since the squat initiates such a high CNS stimulus, youll likely be too gassed out to do it to your highest degree in terms of strength since leg movements tend to be more taxing towards the whole body. With that being said, one can experiment with how they want to do their exercises in terms of the order. Research shows that order of exercise also matters so i guess its all personal choices at the end of the day. The bench and row superset is godly and will get you the craziest pump and save you time in the gym. Otherwise great video!
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kaasboyzz
Some questions:
1. Do workout B and C not require any warm-up reps
- I'm assuming for B it's again 8-10, 3-5, 1-2 for the first 2 exercises and 8-10 for the third.
- Then for C it's 8-10, 3-5, 1-2 for the first, 8-10 for the second, and full warm-up again for the third, as that's where you start targeting lower body.
2. Should I also increase the bench 1 notch for flat dumbbell/bench press if I have a steep sternum Because you mention that a flat bench acts more like a decline press.
reply
Some questions:
1. Do workout B and C not require any warm-up reps
- I'm assuming for B it's again 8-10, 3-5, 1-2 for the first 2 exercises and 8-10 for the third.
- Then for C it's 8-10, 3-5, 1-2 for the first, 8-10 for the second, and full warm-up again for the third, as that's where you start targeting lower body.
2. Should I also increase the bench 1 notch for flat dumbbell/bench press if I have a steep sternum Because you mention that a flat bench acts more like a decline press.
reply
tomblackwell9890
I love the way you draw research articles into your videos to support your choices, many things to admire. I would never advise shortchanging the lying leg curl because the calves are brought in, you need the stretch in the lengthened position. Unless you are going to incorporate a Nordic curl-type exercise were the strength curve is reversed. You could also try plantarflexion to take out calves. Just a suggestion. Especially if you run
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I love the way you draw research articles into your videos to support your choices, many things to admire. I would never advise shortchanging the lying leg curl because the calves are brought in, you need the stretch in the lengthened position. Unless you are going to incorporate a Nordic curl-type exercise were the strength curve is reversed. You could also try plantarflexion to take out calves. Just a suggestion. Especially if you run
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titanz3151
Full body Dumbbell workout
3, 5x a week
5, 15 reps beyond failure
1, 2 min rest
Progression by reps week by week
Pause lengthen position
3 sets Weighted pull ups
3 sets Dumbbell fly press
3 sets Single dumbbell lying lateral raises
3 sets Dumbbell rdl / Dumbbell tricep extension
3 sets Dumbbell squat / Dumbbell lying curls
3 sets weighted Calf raises or single bodyweight calf raises
reply
Full body Dumbbell workout
3, 5x a week
5, 15 reps beyond failure
1, 2 min rest
Progression by reps week by week
Pause lengthen position
3 sets Weighted pull ups
3 sets Dumbbell fly press
3 sets Single dumbbell lying lateral raises
3 sets Dumbbell rdl / Dumbbell tricep extension
3 sets Dumbbell squat / Dumbbell lying curls
3 sets weighted Calf raises or single bodyweight calf raises
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dascplayer740
As a fellow full body workout fella, are you not supposed to work each muscle group per week I hit triceps and biceps every workout. But here, there’s hardly any.
(Edit) I know Jeremy is the professional here, but I just feel like some muscles are getting a lot more focus than others. And I know some muscles are bigger than others, but shouldn’t you spread the love to all each workout
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As a fellow full body workout fella, are you not supposed to work each muscle group per week I hit triceps and biceps every workout. But here, there’s hardly any.
(Edit) I know Jeremy is the professional here, but I just feel like some muscles are getting a lot more focus than others. And I know some muscles are bigger than others, but shouldn’t you spread the love to all each workout
reply
aeroblizz1987
Nice video, most muscles get hit 3 times per week by either direct or indirect work.
A lot of people here probably have stubborn or lacking calves. Calves barely get stimilus from legwork, they need isolation work and 1x per week is not gonna cut it.
Add some stair calve raises 2-3x per week, if you got limited time.
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Nice video, most muscles get hit 3 times per week by either direct or indirect work.
A lot of people here probably have stubborn or lacking calves. Calves barely get stimilus from legwork, they need isolation work and 1x per week is not gonna cut it.
Add some stair calve raises 2-3x per week, if you got limited time.
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sumonpatuary1230
Bro please help me i am a bit muscular guy. So i tried to have big biecep using my school bag. After that day i got several pain on my right shoulder and my right shoulder is developed uneven Please give some tips to fix this i am really in need. Whenever i see my self in mirror my right shoulder is bit uneven.
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Bro please help me i am a bit muscular guy. So i tried to have big biecep using my school bag. After that day i got several pain on my right shoulder and my right shoulder is developed uneven Please give some tips to fix this i am really in need. Whenever i see my self in mirror my right shoulder is bit uneven.
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snakejazz
Everyone focuses so much on the long head of the tricep. Aesthetic tip that body builders do: focus on the short head. Short head is what makes your arm look way thicker in poses. It also makes your arms bulge through your sleeves.
Don't neglect the long head by any means but don't sleep on the short head!
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Everyone focuses so much on the long head of the tricep. Aesthetic tip that body builders do: focus on the short head. Short head is what makes your arm look way thicker in poses. It also makes your arms bulge through your sleeves.
Don't neglect the long head by any means but don't sleep on the short head!
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judymyers1934
My boyfriend started his transformation three months ago and he gained 16lbs for now. I know he got his plans and routines from Onlymeal, and I started using that last month. But I just want to get toned up and a little bit shredded before summer. We are both planning to be in top shape for our vacation.
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My boyfriend started his transformation three months ago and he gained 16lbs for now. I know he got his plans and routines from Onlymeal, and I started using that last month. But I just want to get toned up and a little bit shredded before summer. We are both planning to be in top shape for our vacation.
reply
IrhashFuadi
I think pull-ups are the best compound exercise. Every time I do pull-ups with a full range of motion and a slow tempo, I always feel DOMS the next daynot just in my back and shoulders but also in my chest. In fact, the DOMS I feel in my chest is even more intense than when I do bench press alone.
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I think pull-ups are the best compound exercise. Every time I do pull-ups with a full range of motion and a slow tempo, I always feel DOMS the next daynot just in my back and shoulders but also in my chest. In fact, the DOMS I feel in my chest is even more intense than when I do bench press alone.
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MG-888
Wait, didn’t Jeremy mention in one of his previous videos that each muscle has to be hit with at least 12 sets a week So I see here that i. e. chest is 9 sets/week, etc. shouldn’t you train a muscle every 48 hours, do periodization (light/heavy workouts, and 12 sets per muscle per week at least
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Wait, didn’t Jeremy mention in one of his previous videos that each muscle has to be hit with at least 12 sets a week So I see here that i. e. chest is 9 sets/week, etc. shouldn’t you train a muscle every 48 hours, do periodization (light/heavy workouts, and 12 sets per muscle per week at least
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jaspalgahunia4726
Great content. What I love is the little tips about the phone for incline chest press and other exercises. Other content creators say everyone's body is different so figure out what works best for you but don't ever give any tips on how to do that quickly and effectively. Kudos.
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Great content. What I love is the little tips about the phone for incline chest press and other exercises. Other content creators say everyone's body is different so figure out what works best for you but don't ever give any tips on how to do that quickly and effectively. Kudos.
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SipiN90
If Research suggests Seated Leg Curls are better for Hamstring growth than Lying Leg Curl and you say it's probably due to the better stretch you get from Seated Curl, then why do you suggest to NOT fully straighten legs on Lying Leg Curl Wouldn't that make the Hamstring stretch even less
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If Research suggests Seated Leg Curls are better for Hamstring growth than Lying Leg Curl and you say it's probably due to the better stretch you get from Seated Curl, then why do you suggest to NOT fully straighten legs on Lying Leg Curl Wouldn't that make the Hamstring stretch even less
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StormEagle5
Hi Jeremy. Do you have plans to include a one off payment model for your app Or offer discounts for existing bws customers I appreciate the work which goes into it by you and your team, but both the yearly and monthly subscription are too pricey for me personally right now. Thanks.
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Hi Jeremy. Do you have plans to include a one off payment model for your app Or offer discounts for existing bws customers I appreciate the work which goes into it by you and your team, but both the yearly and monthly subscription are too pricey for me personally right now. Thanks.
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RaheemD
Can you please consider a lifetime fee as well as a monthly fee I only recently bought the BWS plan and I know you offered a discount for us members but i'm honestly burnt out from subscription fees and would much rather pay more upfront and have the app for life than paying monthly
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Can you please consider a lifetime fee as well as a monthly fee I only recently bought the BWS plan and I know you offered a discount for us members but i'm honestly burnt out from subscription fees and would much rather pay more upfront and have the app for life than paying monthly
reply
imApodro
I hope that one day a fitness influencer that makes thousands and thousands of $ through op and videos, would build a community app for cheap / one time payment instead of those monthly subscriptions that are honestly, discouraging me more than buying a one time 10 or even $20 app.
reply
I hope that one day a fitness influencer that makes thousands and thousands of $ through op and videos, would build a community app for cheap / one time payment instead of those monthly subscriptions that are honestly, discouraging me more than buying a one time 10 or even $20 app.
reply
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